amaferanga
Veteran
- Location
- Bolton
The 30 sec sprints are a bit of a waste of time through the winter IMO, particularly for a sportive rider. If you're racing then you'd tend to do these just before the season starts to give your neuromuscular/anaerobic systems a kick.
Through the winter you'll get a lot more from doing 2 x 20 minute intervals (with a 10 minute recovery) at around your threshold (i.e. as hard as you can so you can finish the second one without dying). These will increase you power at threshold and be of more benefit than 30sec sprints. Tempo riding (at around 80-90% of your threshold HR) for a solid hour will also help - I tend to do 4 x 15 minute sessions with a 1 minute break just to ease the boredom and give my bum a rest. You can mix the cadence up a bit to make it (slightly) more interesting.
Through the winter you'll get a lot more from doing 2 x 20 minute intervals (with a 10 minute recovery) at around your threshold (i.e. as hard as you can so you can finish the second one without dying). These will increase you power at threshold and be of more benefit than 30sec sprints. Tempo riding (at around 80-90% of your threshold HR) for a solid hour will also help - I tend to do 4 x 15 minute sessions with a 1 minute break just to ease the boredom and give my bum a rest. You can mix the cadence up a bit to make it (slightly) more interesting.
